Part 30 - Something For The Legs
For the last few weeks I've been offering my philosophy on various areas of fitness and nutrition - but I've also been hesitant to prescribe any particular training programme. There are two reasons for this. Firstly the same workout would not be appropriate for every reader. Even if the goal is nothing more than general fitness - an individually tailored selection of exercises, speeds, weights and options is best for safety, as well as getting results. Second of all there's the issue of technique. Without an instructor for guidance a bad technique often prevails. Having an observer isn't just a great way to reduce the risk of injury - it can also add motivation to your workout.
Story Highlights
- Strength and Endurance
- Squats
- Wall Squats
- Coming Up Next Time
Strength and Endurance
The following exercises are intended to help maintain and possibly develop muscular strength and endurance without access to gym equipment. A simple solution is a pull-up or a: “chinning” bar – the only substitute for which is a strong door frame. This is however the second quickest way to be thrown out of a hotel or hostel so be warned.
Squats
The good news is that the whole of the lower body can be targeted with one move - the squat. This move should be extremely natural, but thanks to the conveniences of the modern world (namely the sit down toilet) there is little demand for us to perform this move. Here's how you do it. Stand with feet shoulder width apart and turn your toes out slightly. Now slowly begin to sit down - starting at the top of the leg and then bending through the knees - until the knee and hip joints are both at right angles. Now slowly rise back up. Sound easy? Well it's also easy to get wrong. Throughout the entire move, the back must remain straight and the weight must stay in the heels. There should be no bend at the waist and the whole upper body should only tip forward a tiny bit - so that you don't fall backwards. Furthermore knees should stay in line with the toes and shouldn't pass the end of your feet. Try wiggling your toes all the way through. Sound harder now?
Wall Squats
A great way to get your body used to a squat position is a variation of the same exercise - known as a wall squat. Like the plank in my last article this is an isometric position. This means that there's no movement involved and the challenge is to hold a fixed position for as long as possible. The idea is to stand with your back up against the wall and slide down - whilst walking your feet out forwards. Eventually you'll reach a point where the knees are directly above the feet and are bent at right angles. Your back stays flat against the wall with the weight in heels. Hold it. Keep holding. Don't move and keep breathing. You'd be surprised how many people immediately resort to holding their breath when there's no movement involved!
This exercise is valid in itself and it's a great way to train your body and mind into the appropriate technique - for a moving squat. And if you still have yesteryear woodchip walls then it will make amusing imprints on your back.
Coming Up Next Time
The purpose of my next few articles will be to describe some very versatile and effective exercises which, although they do not constitute a complete training programme, should allow you to put the ideas of my recent articles into practise. The best advice I can give throughout this is to involve somebody else – a travelling partner maybe, to get more out of your sessions.
Because of the lack of equipment and the focus so far - there are two muscle groups that haven't been targeted in your work out. These are the lats (latimus dorsi or wings) and the biceps. Next time I'll focus on the remainder of the upper body by looking at variations on the press-up, back extensions and crunches. Phwoar.
- David Haw
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